Aubergine and Sage Spaghetti Marinara

Aubergine and Sage Spaghetti Marinara is a delightful Italian pasta dish that combines the rich flavors of eggplant (aubergine), fresh sage, and a classic marinara sauce. This dish has a comforting and hearty appeal, making it a favorite among pasta lovers. Let’s delve into its history, components, preparation steps, and the time needed to make it.

History:
The origins of spaghetti marinara can be traced back to Italy, where it’s often considered a traditional and rustic Italian recipe. It’s believed to have originated in the southern regions of Italy, where ingredients like tomatoes and pasta are staples. Over time, variations of this dish have emerged, with different regions adding their own unique twists. The addition of eggplant and sage in this version adds a distinct flavor profile to the classic marinara sauce.

Components:
Here are the key components of Aubergine and Sage Spaghetti Marinara:

1. Spaghetti: You’ll need your choice of spaghetti pasta, usually around 8 ounces for two servings.
2. Aubergine (Eggplant): 1 medium-sized eggplant, diced into small cubes.
3. Fresh Sage Leaves: A handful of fresh sage leaves, roughly chopped.
4. Marinara Sauce: You can use store-bought marinara sauce or make your own with ingredients like tomatoes, garlic, onions, and herbs.
5. Olive Oil: For sautéing the eggplant and sage.
6. Salt and Pepper: To season the dish to taste.
7. Grated Parmesan Cheese: Optional, for garnish.

Steps to Prepare Aubergine and Sage Spaghetti Marinara:
Here’s a step-by-step guide to preparing this delicious pasta dish:

1. Cook Spaghetti: Cook the spaghetti according to the package instructions until al dente. Drain and set aside.

2. Sauté Eggplant: In a large skillet, heat olive oil over medium-high heat. Add the diced eggplant and sauté until it becomes tender and slightly browned, about 5-7 minutes. Season with salt and pepper.

3. Add Sage: Add the chopped sage leaves to the skillet with the eggplant and sauté for an additional 2-3 minutes, allowing the sage to become fragrant.

4. Combine with Marinara Sauce: Pour the marinara sauce into the skillet with the sautéed eggplant and sage. Stir to combine and let it simmer for about 5 minutes, allowing the flavors to meld together.

5. Combine with Spaghetti: Add the cooked spaghetti to the skillet and toss everything together until the pasta is well-coated with the sauce and ingredients.

6. Serve: Plate the Aubergine and Sage Spaghetti Marinara, garnish with grated Parmesan cheese if desired, and serve hot.

Preparation Time:
The total preparation time for this dish is approximately 30-40 minutes, including the time needed to cook the spaghetti, sauté the eggplant and sage, and simmer the sauce.

Enjoy your homemade Aubergine and Sage Spaghetti Marinara, a flavorful and comforting Italian pasta dish that combines the earthy richness of eggplant with the aromatic essence of sage in a classic marinara sauce. It’s sure to be a hit at your next meal!

Certainly! Here are the nutrition facts and health information for Aubergine and Sage Spaghetti Marinara:

Nutrition Facts (Approximate Values per Serving):

• Calories: Around 400-450 calories per serving (for a typical portion of spaghetti with sauce).
• Protein: Approximately 8-10 grams, depending on the serving size and type of pasta used.
• Carbohydrates: Approximately 70-80 grams, primarily from the pasta and tomato sauce.
• Dietary Fiber: 6-8 grams, mainly from the eggplant and whole wheat pasta if used.
• Fat: 10-15 grams, primarily from olive oil and any optional cheese.
• Saturated Fat: 1-2 grams (if cheese is added).
• Cholesterol: Minimal to none (if cheese is omitted).
• Sodium: Around 400-600 milligrams, mainly from the tomato sauce and added salt.
• Vitamin A: A good source due to the tomato sauce, offering a percentage of the daily recommended intake.
• Vitamin C: A moderate source due to the tomato sauce, contributing to your daily needs.
• Potassium: A fair amount, primarily from the eggplant and tomato sauce.
• Iron: A small amount, mainly from the pasta.

Health Information:

1. Low in Saturated Fat: This dish is generally low in saturated fat, which is beneficial for heart health.

2. Rich in Fiber: The inclusion of eggplant and whole wheat pasta (if used) provides dietary fiber, aiding in digestion and promoting a feeling of fullness.

3. Vitamins and Antioxidants: The tomato-based marinara sauce offers vitamins A and C along with antioxidants like lycopene, which may have health benefits.

4. Moderate Calories: With around 400-450 calories per serving, it can fit into a balanced diet if portion control is practiced.

5. Protein Source: While not a high-protein dish, it does provide a moderate amount of protein, which is important for muscle health.

6. Sodium Consideration: Be mindful of the sodium content, especially if you have dietary restrictions related to salt intake.

7. Customization: You can make this dish even healthier by using whole wheat or alternative grain pasta and reducing the amount of added cheese, if any.

As with any recipe, the exact nutrition content can vary based on specific ingredients and portion sizes. Adjusting the recipe to your dietary preferences and requirements can further enhance its health benefits. Enjoy your Aubergine and Sage Spaghetti Marinara in moderation as part of a balanced diet.